• Thursday, January 16

    Skill:

    10min EMOM
    Even
    3-8 strict hspu’s
    Odd
    5 high (for you) box jumps

    WOD:

    3 rounds
    Min 1: DU
    Min 2: DB push press 50/35
    Min 3: t2b
    Min 4: double KB snatch 35/25
    Min 5: burpee
    Min 6: rest

    * alt DB push press as desired

  • Wednesday, January 15

    Strength:

    Squats
    Week 2 hatch cycle
    Back squat. Based off bs 1rm
    Every 2:00
    1×10@60%
    1×8@65%
    1×6@70%
    1×6@75%
    1×6@80%

    Front squat
    Every 2:00. Based off fs 1rm
    1×5@60%
    1×5@70%
    2×5@75%

    WOD:

    7min AMRAP
    10 dB snatch 53/35 (alternating)
    10 wallballs 20/14

  • Tuesday, January 14

    Strength:

    EMOM for 5mins
    4 push jerk 115/75
    8 sec hold in front rack
    4 push jerk
    Remainder of minute max double pvc press

    WOD:

    5x

    Every 1:45
    Row 250/200m
    Remaining time max bench press 135/95
    Rest 1:45

    Midline:

    3×10 strict t2b